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Thread: 5/3//1 Finally!!!!

  1. #51
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    Seeing some big gains here, good job bro!

  2. #52
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    Thanks Rileigh. Don't think I've gained anything yet. I'm on the 3rd cycle of 5/3/1 so things are starting to get tough.

  3. #53
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    3/6 "press"

    1)Press (145) 10 total reps [5x2]

    2)Seated press
    125x8
    145x5
    135x6

    3a)Hang snatch pull (225-325) [225-245 is a good working weight for me] 4x3-5
    3b)Resisted pushup (bands) 4x8
    3c)Farmer's (80s) 4x3 trips [~50' per trip]

    4)Tricep pressdowns 2x15-20

  4. #54
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    3/7 "RFESS"

    1)RFESS (145) 3x10 [this is hell]

    2a)1-leg press (~95/side) 3x6-8
    2b)Band squat (145-195+black bands) 3x10-12

    3)Lying leg curl 2 sets.

  5. #55
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    3/8 "Pullup"

    1)Pullup
    BWx3
    25x3
    +50x3

    2a)1-arm floor press
    3x6-8 (75lbs)

    2b)Pullups, pulldowns, slow pullups, 5 sets

    3a)DB row (65) 3x8
    3b)facepull 3x10-12
    3c)overhead rope extension 3x8-10

    4)biceps 1 long set.

  6. #56
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    3/11 "press"

    1a)bat wings 3 sets (up to 32s)
    1b)waiter's carry 3 sets (up to 25)

    2)Press (155) 5x1
    3)1-arm pullup progressions (w/band in offhand) 3 sets

    4a)1-arm pushup progression on balance disc 3x5/side
    4b)DB row 3x8-10 (80)
    4c)allligator walks/pushups 3 sets.

    5)Bat wing for time 20sx30 seconds.

  7. #57
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    3/13 "DB snatch day"

    1a)Glute activation x 2 sets
    1b)Swing 55lbs 2x7

    2)DB hang snatch (75) 3X5

    3a)Deadlift (315) 4x4
    3b)PUPP (pushup position plank) 4x30-45 sec
    3c)Dynamic split squats 4x10 [switch to different dynamic lift next week]

  8. #58
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    3/15 "farmer's day"

    1a)Pullups 3x2
    1b)Pushups 3x5

    2)Farmer's (each trip is about 40-50 ft.)
    50sx5 trips
    60sx5 trips
    70sx6 trips

    3a)1-arm db press (65) Ladders 3x1-3
    3b)Slow pullups, and paused reps (BW) Ladders 3x1-3

    4a)Pushup 15,15,12
    4b)Facepull 3x12
    4c)Shoulder raises (front and side) 3x10

  9. #59
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    3/18 "press" New cycle

    1a)Batwing 3 sets
    1b)Waiter's walks 3 sets

    2)Press (145) 15 total reps [3,3,2,2,2,1,1,1]

    3)Pullup progressions ~4 sets

    4a)DB row (50) 3 sets
    4b)1-arm pushup progressions 3 sets
    4c)Cable incline press 3x10

    5)Batwing for time (25s)x 40 sec.

  10. #60
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    3/20 "snatch day"

    1)Db snatch (85) 15 total reps 5x3

    2a)Deadlift (275) 5,5,8
    2b)RFESS close stance (+50) 15,15,15
    2c)Leg press (2plates/side) 15,15,15

    3a)Pulldown (90) 4x10
    3b)PUPP 4x (~30sec)

    Not a very heavy workout, but damn it was hard.

  11. #61
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    3/22 "farmer's day"

    1)Farmer's walks
    70x3 trips
    80x3
    90x5 trips

    2a)DB push jersk [slow negatives = ~6 secs]
    70x3
    75x3
    75x2-2

    2b)Weighted pullups regular reps + slow negatives
    30 x 3 regular/3 slow
    30 x 3/3
    50 x 2/4

    3a)Pushup 3x12-15
    3b)Facepull 3x15
    3c)shoulder raise 3x6

  12. #62
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    3/23 "RFESS"

    1)RFESS (paused half way up each rep)
    135x5
    135x5
    155x5

    2)Alternating eccentric 1-leg curls 2x5

    3)Contra-lateral loaded DB RFESS
    30x10
    45x10
    60x10

    4)Lying leg curl
    2x8-10

  13. #63
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    3/25 "Press"

    1)155 (10 total reps) 2,2,1,1,1,1,1,1

    2a)DB bench (80s x 25 total reps) 6,6,5,5,3
    2b)Weighted pullup (+15) 6,6,5,5,3

    3a)facepull 3 sets.
    3b)Overhead triceps 3 sets
    3c)biceps 3 sets

  14. #64
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    3/27 "Snatch"

    1)DB snatch (95) 10 total reps , 1,2,2,2,2,1

    2a)Deadlift (325) 5,5,8
    2b)Leg press feet high 3x15

    3a)RFESS
    25s x 10
    35s x 2x10
    BWx15

    3b)Pulldowns 3x10

  15. #65
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    3/29 "farmer's"

    1)Farmer's walk
    up to (110s) x 2 trips

    2a)DB jerks 80 3x5
    2b)BW pullup + negative reps, 8/4,8/4,7/5

    3)Pushups (40 reps as fast as possible) 2:00

    4a)FAcepull
    4b)shoulder raise.

  16. #66
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    3/30 "RFESS"

    1)RFESS (165) 25 total reps, 8,7,6,4

    2)Seated leg curl 2x8

    3)Pullthrough 1x20

  17. #67
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    4/1 "Press"

    1)Press 165 x 5 total reps [too heavy, push pressed 5x1 w/slow eccentric]

    2a)Press 8x3 (speed) 95-115
    2b)Pullup 8x3 (BW+25)

    3a)Farmer's 4x3 (70s)
    3b)Tricep pressdowns 4x10

  18. #68
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    4/3 "DB snatch"

    1)DB snatch (90) x 18 total reps/side 3,3,4,4,4

    2)Goblet RFESS (70) 3x10
    3)Deadlift (225) 3x10
    4)Goblet walking lunge (45) 4x15

  19. #69
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    4/5 "farmers"

    1)Farmer's
    75x2 trips
    85x2
    95x4 trips

    2a)Dips Macine and BW 30 total reps
    up to +30x8
    2b)Pullups 30 total reps
    up to 15x7

    3a)Shoulder press 75 x 5 x 8
    3b)Facepull 100x 5 x10

    4)biceps

  20. #70
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    4/8 "press day" 3x3

    Press -
    125x3
    135x3
    145x3

    2)EDT circuit [10:00]
    Pullup (BW) 5,5,4,4,4,4,4, [30 reps]
    DB floor press (80s) 5,5,4,4,4,4,4, [30 reps

    3a)EDT circuit [10:00]
    Facepull (120) 8x8 [64 reps]
    Dip machine [105] 8x8 [64 reps]

  21. #71
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    4/10 "Snatch day"

    1)DB snatch (95)x 12 total reps [2,4,3,3]

    2)EDT circuit [10:00]
    Barbell RFESS L/R (145lbs) 35 total reps [5,5,5,5,5,5,5,]

    3)EDT circuit [10:00]
    Lying leg curl (95) 5,5,5,5,5,5
    1-leg press (70) 5,5,5,5,5,5, (30 total reps)

  22. #72
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    4/12 "Farmer's day"

    1)Farmer's walks
    (110s) 3x1 trip [ea trip ~50ft] no straps
    (110s) 1x4 trips w/straps

    2)EDT circuit (10 mins)
    Press (95) 5,5,5,5,5,5,4,4,4,2 [44 reps]
    DB row (75) [44 reps/side]

    3)EDT circuit (10 mins)
    Pushup 8,8,8,8,6,6,6,6,6,6 [62 total reps]
    Pulldown (105lbs) [62 reps]

  23. #73
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    4/13 "lower day"

    1a)Rack squats (high bar)
    225x3
    275x3
    315x3

    1b)1-leg SLDL
    60-80 x 3x5

    2a)1-leg modified deadlift lunge (8lb med ball) 4x10
    2b)Jump rope 4x60 sec.

  24. #74
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    4/15 "press day"

    1)Press 3x2
    135x2
    145x2
    155x2

    2)EDT circuit (10mins)
    Pullup (BW) 7,7,5,5,4,4 [32 total reps]
    DB floor press (80s) same reps

    3)EDT circuit (10mins)
    Machine dip (120) 10,10,8,8,8,8 [52 total reps]
    Facepulls (130) same reps.

  25. #75
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    4/17 "snatch"

    1)DB snatch (100lbs) 6x1

    2)EDT circuit (10:00)
    RFESS (145) 7,7,7,7,7,5 [40 reps / leg] INCREASE NEXT TIME

    3)EDT circuit (10:00)
    Machine leg press (110) 8,8,8,8,5,5,5,5 [57 reps]
    lying leg curl (110) same reps

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